Mayhem Affiliate 09/20/2023

Forge Fitness – WOD

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3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Workout (2 Rounds for reps)

Honey BBQ

4:00 AMRAP

10 Power Snatch (135/95)

Max distance run in the remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (135/95) in the remaining time

** Scoring: for part one, each 100m = 1 rep **

Target Distance: 600+ meters

Minimum Distance before scaling: 400 meters

Set 2:

Target number of Reps: 20+ Reps

Minimum number of Reps before scaling: 15 Reps

Overhead Squat

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

* Rest as needed between sets *